EBC Trek Preparation

Today we will be talking about 10 amazing facts that will assist you in your preparation for the Everest base camp trek. Generally, many trekkers have revealed that people who have done previous training like improving cardio endurance, strength endurance, and being comfortable carrying a daypack uphill for long periods at a time have no difficulties during the trek. Having said that let's learn more about the preparation for the EBC trek

Training

To complete the trekking to Everest base camp specific physical conditioning is very very important. You are not running a marathon, you are hiking up and down the side of big mountains en route to Everest. All of this is done with weight (6kg/12lbs) on your back. Some days are longer than others. Thus, you don’t need a lot of dedicated strength training, but it is a good addition and can be very helpful if you can’t do practice hikes. You’ll be trekking and gaining elevation for several hours each day. Help your legs get ready by doing some strength training early.

If you don’t have access to good trails, here is a basic training program that will prepare you for trekking to EBC using a treadmill and stair machine. If you don’t have access to these machines, a running track in the park or going around the neighborhood will work just as well.

Cardiovascular Endurance

As we have mentioned above you will gain high altitude day by day and the challenge also increases day by day. Because of the altitude problem, one might face problems in breathing. To overcome these problems you can simply do some exercises such as running, jogging and rowing all at home before traveling. This will help to improve cardiovascular fitness and can be completed in addition to your walking training.

Strength Training

Another training that will be very helpful during the trek is strength training. This will help to increase the strength of your muscles. Before traveling to Everest base camp, it is better to have a full body strength training session 1-2 times a week. You can simply do this training at your local gym or at home. Exercises to strengthen your legs including squats, lunges, and step-ups are all beneficial. As you will be carrying your day bag throughout the challenge and may be using walking poles, upper-body exercises are also recommended.

Start with 10-12 repetitions per exercise and then begin to increase either the weight or the repetitions as you feel more comfortable. Whilst strength training, it is important to make sure your technique is correct – if unsure it’s always worth asking a gym instructor!

Altitude training

Altitude training is the practice of some endurance athletes of training for several weeks at high altitudes, preferably over 2,400 meters above sea level, though more commonly at intermediate altitudes due to the shortage of suitable high-altitude locations. However, unless you live at altitude, it is hard to train for the effect of high altitude. So, the best thing one can do to get the body into the best shape by following several training protocols. During the day you can get more acclimatization day to rest and get familiar with the environment and altitude. Importantly remember to walk slowly and keep hydrated along the way.

Trekking

The name itself suggests it is all about walking. Trekking lowers your risk of heart disease, improves your blood pressure and blood sugar levels, and boosts bone density, since walking is a weight-bearing exercise builds strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs, strengthens your core, improve balance. The base camp challenge involves 11 days back to back, walking between 8-18 km per day, therefore endurance is key! So basically start the practice of hiking at a distance that is comfortable to you and then slowly work your way up to walking continuously for 5-6 hours at a time. If you don’t have time to walk a longer distance, then walk faster over a shorter distance to elevate your heart rate.

Kit

While preparing your body for the challenge ahead you will also need to make sure you have all the correct kit required to take on Everest Base Camp. And don't forget to practice trekking with it! A pair of well-worn walking boots with good ankle support, waterproof clothes, and a backpack with good support and sun protection are some of the kits that you should not forget to take at the foothills of Mt. Everest. Similarly, make sure that your hiking gear is well in advance.

Overall, to prepare for the trekking to Everest base camp it all depends upon you. If you want to make your journey easier then follow our above-mentioned list and if you are already an experienced trekker then pack your things accordingly. All your hard work and dedication will reward you the jaw-dropping views of mountains including Mount Everest, Lhotse, Cho you, spectacular stone Sherpa villages, monasteries, glacier lakes, thrilling passes, rich culture, several cafes, and most importantly the smiling Sherpa people.